5_17 Sunday KB Snatch Session

Z Health 20 minutes
Changed up training supplements based on feedback from Dave Barr in his Anabolic Index books. Read through the first one (the manual) already and really good stuff.
Normally would start Surge/hydro pro 15 minutes before training and finish up after training (sip during training)
Changed to
40 grams hydrolyzed protein, 5 gm BCAAs, 30 gm CHO finished 15 minutes before training (in 1 L water)
During training--water only
15 minutes after training, same as above, but add 5 gm creatine (have been using creatine on training days for a long time now)
Meal 1 hr after post train shake
Also adding in more protein before bed and faster pro in the AM

about 2 weeks ago dropped beta alanine to save some coin. Not sure if it has made any difference or not. Won't know until I add it back in again towards the end/middle of June

KB session (outside, music Hatebreed)
warm up 16 X 5/5, 24 x 5/5

KB snatches, all wts in Kg
3 continuous "rounds"

I)
24 x 12/12
28 x 8/8
32 x 6/6

II
24 x 12/12
28 x 8/8
32 x 6/6

III
24 x 12/12
28 x 5/5
32 x 5/5

Last good sesison (last sesison I was sick and did not finish)
time 17:15 vol 3,656 and density 3.53 kg/sec

This session
goal was to break 17:00 and vol of 4,000 kg
actual 16:30 (cut almost 45 seconds off!!!)
vol 3,964
density 4.00 kg/sec (up about .5 kg/sec!)

First sess done on 4/20 at 3.32 kg/sec density
so up about 17% in 1 month
this includes a stressful month
and dropping beta alanine!

And I was coming off the TSC, so I was training KB work in a higher
rep style, so this was not completely new

Breath hold for Sun night before training 1:08